Freedom2Train: Holiday Fitness 1

How to get fit poolside

Heading away this month? Freedom2Train's Steve Mellor and James Osborn have created some mini workouts, which can do done on the yacht, in the pool or on the beach. Here is the first of three installments - the top three poolside exercises to keep you in shape while you're enjoying the sun.

In the Pool or Sea:Aqua joggingWater provides around 12 times the resistance we get on land meaning it takes more effort and burns more calories. It also causes much less impact on our joints making it the perfect go-to holiday move. Try to run as fast as you can for 30 seconds, then rest for 30 and repeat 10 times. This full body exercise is perfect for weight loss, rehabbing injuries or just trying to keep fit. Make sure you aim to replicate the running style you use on land for maximal effort.

Scissor kicksUsing the side or corner of the pool to hold onto, straighten your legs out in front of you so your body is at a right angle. Using your core muscles to keep your legs extended from the waist, move your legs horizontally in a scissor motion. The water acts as resistance against your abductor and adductor muscles whilst your core gets a workout to keep the legs extended at 90 degrees to your body. 30 seconds for 3 sets will get your abs and legs feeling a burn.

Aqua lunge jumpsAs we know water makes high impact exercises joint-friendly. This exercise demands a lot from your posterior chain, thats your calves, hamstrings and glutes but your thighs will definitely feel a burn too. Move to waist deep water and get into the lunge position with your right foot forward, and right thigh parallel to pool floor. Bend your left knee with your arms in a running style position. Quickly jump up, scissor your arms and legs and land back in the lunge position but with your left leg forward. This is a really explosive movement and should be performed with maximal effort. 20 reps x 3 will get your heart rate up and you breathing hard.

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